My quick tips to lose the fat and get lean now!

 This is an overview to really get you started, if your serious!

Crash  diets may make you fat!  It’s wise never to eat under 1200 calories a day.  Starving your body dramatically slows down your metabolism, opening the opportunity to store this food as fat!

Plan all meals in advance, especially on the road or at the office. Buy reusable containers and pack  before you go.

Put your entire meal on a smaller plate.

Your plate is like a clock: From 6 – 12, fill your plate with veggies. From 1-3,  portion of protein and from 3 -4, complex carbs.

Do not eat past 7:30 pm. Better to go to bed a little hungry.  Give your organs a rest. Avoid temptations of a midnight snack!

To cut cravings, you must watch and balance insulin levels. Fruit is your best defense against insulin highs and lows.

Drink at least 96 oz or 3qts water a day increase 8oz for every 25 extra pounds. If you get bored and have a hard time and need flavor, add slices of lemon, lime or oranges! Water helps you retain less water while you are shedding the pounds

Eat  ½  half, save rest for later

Take 20 ! :

The body takes about 20 minutes to recognize it’s full. This means if you scarf down your lunch or dinner in less than ten minutes, you may not realize that you’ve actually overeaten, and you’re actually full, until it’s already down the hatch. I know this is easier said than done, but do yourself a favor by trying to make each meal last at least 20 minutes. You may find that slowing down your eating habits could slow down how many calories you take in at every meal.

Using chopsticks slows your eating down and is fun!

Let your hand be your guide:
One hand full: one ounce of nuts
Your palm: 3 ounces of meat
A fist: the size of a cup
A finger: one ounce

 Suggested Dietary Intake of Protein:
15-30%

Carbs:
50-70%

Fats:
10-30%

Eat plenty of fruits and vegetables of different kinds — at least two servings of fruits and three servings of vegetables each day. Choose whole or cut-up fruits and vegetables rather than juices, which contain little or no fiber. FIBER is the key to loosing weight without going hungry!!

If you want to learn  how to prepare wonderful, healthy meals, check out our Maui’s own, George Mateljan’s book, The World’s Healthiest Foods.  George is a guest on our radio show every Friday, The Maui Breakfast Club 7-8am, 1110 AM  His website is updated daily with super recipes and tips: www.whfoods.org

Also, eating plenty of whole grains, such as whole-wheat bread or oatmeal, can help protect against many chronic diseases, and the fiber in these foods can help you feel full longer.

Some examples of whole grains:

The following, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours.

• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats, including oatmeal
• Quinoa
• Rice, both brown rice and colored rice
• Rye
• Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
• Wild rice whole grain, with great sources of protein

 Aim for at least six servings of grain products, including whole grain, per day. Older children or teens, adult men, or active women may need more.

All fats are not created equal. Fats supply energy and essential fatty acids, and they help you absorb the fat-soluble vitamins A, D, E, and K. Limit saturated fats because they increase the risk of heart disease. However, unsaturated fats do not raise cholesterol and thus are healthier. Choose from a variety of healthy fats, vegetable oils, fish, and low fat or non fat dairy products.

Keep saturated fats to less than 10% of your calories and total fat intake to no more than 30% of calories. This will also help you keep the amount of cholesterol you eat each day to less than 300 mg. Choose from low-fat and lean foods to help cut back on saturated fat.

Limit daily sodium intake to less than 2,300 mg to reduce the chance of developing high blood pressure. People with high blood pressure and people at higher risk of developing high blood pressure, such as blacks and older adults, may need to cut back even more.

A food journal is THE BEST way to help you keep and track and keep the pounds from coming back. Studies reveal that those who kept a complete food journal in their first 6 months of starting a weight loss program, lost 50% more weight than those who did not.  A great FREE online way to track your food entries : www.fitday.com Call me and I can help you start yours today!

Keep up the good work, Suzie!